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WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets;

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles for the first 3 sets.

2) Power Santch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) AQAP:

50 Kettlebell Swings 53/35

50 Burpees

25 Kettlebell Swings 53/35

25 Burpees

Extra Work:

5) Rope Climbs: 10 minutes Practice

Work on any facet of a Rope Climb.

6) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Use a weight that you can do Strict for the firs 10 reps, and then use a little momentum for the other 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE